The Newbie Gains Podcast

Hardwork beats talent went talent doesn’t want to work hard

Were you the type of kid in school that had the potential but never really fulfilled on it?

Teacher always said "you have all the potential if you just put in the work"

I was going through some data of my best performing students

And I think to myself

What makes them get outstanding results in and outside of the gym?

Its not the fancy diet
Its not the fancy workout routine
Its not the magic pill

Its the fact that they’re micro impatient and macro patient

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
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Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
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The difference between meal plans and macro plans

In this podcast, I talk about why its important to have both on a fitness journey
Meal plans are not educational but they work for people that want simple and quick results
Macro Plans are more complicated but you get a wealth of education and understanding to keep the results.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
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The Month Of January - has stretched every part of me, I’ve travelled up and down from Queensland 4x in a period of 35 days

Im a create of habit so when structure and routine take a hit, so does my quality of production

So What I want to talk about today is how to stay consistent when life throws you curve balls.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

Blueprint for your life

If your current results does not reflect your blueprint, you will live in a suffering state
In this podcast, I talk about how you can understand fear and trauma

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

1. Priotise your gut health
2. After every meal, get up and move/walk
3. Have Probiotics

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
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Serotonin is the key hormone that stabilizes our mood, feelings of well-being, and happiness. This hormone impacts your entire body.

Low levels of the chemical have been associated with depression, and increased serotonin levels brought on by medication are thought to decrease arousal.

Research suggests that regular exercise may increase the level of brain serotonin, a neurotransmitter involved in regulating mood, sleep, libido, appetite and other functions .

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

As lockdowns forced the closure of gyms and training facilities, people turned to online platforms to find like-minded communities and adapt their training programs.

Small amounts of activity, such as walking to the bus stop, or taking the stairs or even gardening, is essential for overall health.
"Having some structure to physical activity in your day is critical for maintaining your heart health, your circulation, and your respiratory functions,

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

Fitness Tips Your PT Won’t Tell You


Drink more water and get your steps in.
“General activity levels will help you lean down and feeling full with plenty of water not only makes your skin glow, it give you loads of energy but also keeps you feeling more satiated - you won’t be wanting to reach for those naughty snacks!

Abs are made in the kitchen; having reduced-sugar meals will definitely assist in achieving a flatter tummy

Your posture could have a role to play in the flatness of your tummy - try tilting your pelvis forwards when you’re upright, which can often stop the lower belly protruding out.”

And much more….. as I reveal what they don’t want you to know…

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

There are mixed opinions about snacking.
Some believe that it’s healthy, while others think it can harm you and make you gain weight.
Here is a detailed look at snacking and how it affects your health.

Snacking is when you consume food or beverages between your regular main meals.
The term “snack foods” is often used to refer to processed, high-calorie items like chips and cookies.
However, snacking simply means to eat or drink something between meals, regardless of whether the food is healthy
3 types of snacks to prevent weight gain

Chocolate - Pana Chocolate = 230kcal
Ice cream = Halo 180 - 360 - 540kcal
Confectionary Bars - smart protein bars - 163 kcal

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

When @vanessa.k.h came to us, she wanted to learn how to destroy her emotional eating habits to help her not stack on there weight during the lockdown

Over the past 16 weeks, she’s put 100% of her trust in the process of building a better relationship with food. She trains 4x a week, sticks to her macro plan and now she’s leaner than ever

Goodbye emotional eating, hello to the best version of Vanessa

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

I interview my client Yashar who is a full-time student who was depressed and confused about fitness and life until we helped him lose 10kgs and become the best version of him!

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
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1. It Can Lower Your Metabolism

Regularly eating fewer calories than your body needs can cause your metabolism to slow down.
Several studies show that low-calorie diets can decrease the number of calories the body burns by as much as 23%

2. It Can Cause Fatigue and Nutrient Deficiencies

Regularly eating fewer calories than your body requires can cause fatigue and make it more challenging for you to meet your daily nutrient needs.

Protein: Not eating enough protein-rich foods like meat, fish, dairy, beans, peas, lentils, nuts and seeds may cause muscle loss, hair thinning, and brittle nails
In short, don't do it.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

When I was going through my drug/alcohol addiction and dealing with episodes of depression, I needed to find god

Pastor Russel Evans, who I trained told me that the most common question that people aged 18-30 who are coming out of university is "What is my purpose?"

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

In the last 8 years, I’ve helped 25 people lose over 15kgs in under 6 months

Know your numbers
Set realistic expectations
Stick to ONE THING for 16 weeks minimum
Prioritize sleep + recovery
Have a support network

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

My student sent me this in the morning...
Pat,
Firstly, I think I might struggle to meet my macros. This is me just assuming because I was already struggling before, and I’d randomly eat an extra carrot with an extra meal, or drink a protein shake after dinner. Even though I felt like I was always eating or trying to eat more to meet my macros, I was always full, and I didn’t binge. The past few days since Christmas Eve, I was struggled to meet my macros, because I was more lenient with myself and just wanted to enjoy the holidays with my family, there were days where I was eating foods that I know I shouldn’t be, and I did gain a little bit of weight back, but that was something I knew and had to prepare myself in advance. I had parties back to back for 4/5 days. I was either sleeping late or not getting enough sleep and I wasn’t very active.

I take full responsibility for this, but I don’t feel bad or guilty for this because I wanted to not stress or worry about dieting, and wanted to enjoy my time. I had my fun and now I’m going to focus on myself again and get back on track.

Just wanted to let you know in advance, but before the holidays I was doing everything for nearly two weeks straight. Now going to try to tick everything for 4 weeks straight

Here's how I responded...

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

It was such an amazing experience but I dodged covid that many times that it really took an effect on my mental health....

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

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My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

I interview Jaxon Tippet on all things mental health, lockdowns, and how being around toxic people affected him daily.

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

In this podcast, I explain why technique and form are important when it comes to lifting weights and not injuring yourself. One of the biggest reasons why I'm coming back is for my "build a beast in the squat rack workshop"

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successful coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!

The Rock Diet Plan

The Rock takes a “go big or go home” attitude toward just about everything he does, including his diet. What we’re trying to say here is that he eats like a grizzly bear, albeit a (mostly) healthy one.
Sometimes The Rock’s diet can go to crazy extremes. For example, when prepping for the role of Hercules, it was reported that he ate up to seven protein-rich meals a day. That amounted to a whopping total of 4,131 calories, which is basically twice the recommended average for men. When not in training, he normally eats about five meals a day, and we’re talking meals.
As you can probably guess, Johnson loves himself a juicy steak along with other tasty proteins. And if you’ve ever visited The Rock’s insanely popular Instagram feed, then you know his cheat meals are downright epic. Of course, everything this dude does is epic, so why would his cheat meals be any exception?

While you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source for free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need.
And don't forget to follow and subscribe to my social media accounts.

TikTokInstagramFacebook
My DM is always open.
Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email.
Tell me about your latest successes. Ask me questions. Give me ideas for future podcasts.
I've always felt a successfu coaching relationship is built on two pillars: Persistence and Communication.
If you're looking for a little bit of help with your fitness goals, click here to shoot me a message 👇
Let’s Chat
Level Up Today!